My Favourite Black Beans and Rice

How about some black beans and rice? When shopping for one of my favourite beans, I overhead a couple deciding on whether or not they should pick up a pack of dried black beans.  I had already grabbed my pack when the lady said to the man who was stretching out his hands for a pack as well, “no, no, we hate that bean! Take the red beans instead“.  He was quite flabbergasted. It seemed that he could not believe how much she hated black beans.  “You’re sure?” he asked.  Her final reply was, “Yes,” so they took a pack of red beans instead and continued their shopping.

Who Hates Black Beans?

I was quite flabbergasted too.  How was that possible?  What is so bad about this bean?  I mean, I don’t expect everyone to have the same passion I have for black beans .  Some people in my family tolerate it… but I have never heard the word “hate”.  That was a strong word to use considering that this bean is one the healthiest beans?

The Health Benefits of Black Beans

Blacks beans are beneficial to the digestive tract, specifically the lower intestine colon where gas is often produced. 1.  The outstanding indigestible fraction (IF) in black beans produces butyric acid which can help keep the lower digestive tract functioning properly. Thus, the beans can help lower the risk of colon cancern. 

Another benefit of this beans is that it can support blood sugar balance and blood sugar regulation. It is the 15 fiber grams and 15 protein grams in one cup of black bean that can help prevent the extremes in sugar that is released from the digestive tract.  Thus, black beans can help prevent type 2 diabetes. Another great benefit is cardiovascular, because of the many varieties of phytonutrients (antioxidants and anti-inflammatory properties).

1. Learn more about black beans: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=2

A Black Bean and Rice Recipe

Black beans, like other beans, is easy to prepare and can be quite tasty, especially when you add some of our favourite trini herbs.  Here is how I prepare my black beans with rice.

BLACK BEANS AND RICE

1 cup black beans
1 small onion
2 cloves garlic
1/4 cup chive, chopped
4 cups water
1 tbsp. parsley
2 sprigs fine leaf thyme
1 tbsp. chopped celery
1/2 tbsp. tomato paste or ketchup
1 tbsp. sugar
2 tbsp coconut oil
Salt to taste

Tips: Precooking Directions for Black Beans:

1. Sort and rinse the beans.

Pick of any stones, sticks, or shrivelled or discoloured beans.  Wash in a bowl of water and discard beans that float to the top. Rinse the beans.

2. Soaking  Beans

I’ve found it  is always best to pre-soak beans overnight before use.  Cover the beans with water – for every 1 cup of beans cover with 4 cups of water.  Throw out the water and place beans in a pot. Add fresh water and cook.  Note, you can “quick-soak” beans in a large saucepan.  Add the water and allow to boil.  Remove from fire, cover and allow to stand for 1 hour.

Now that you have pre-soaked the beans, it is time to begin cooking.  I usually pressure cook my beans since I really don’t have time to wait hours for the beans to cook.

 Saute the onion and garlic in oil.

 Add the black beans. Simmer for two minutes…

 then add the water.

 Pressure cook beans for 30 to 35 minutes.

Once the beans are cooked at the herbs.

 Add the chopped chive…

Then the chopped celery, fine leaf thyme, and parsley.
You can also add some of your favourite herbs as well.

 Add the green seasoning.

Add salt to taste. Once the herbs are added leave to simmer for 5 minutes and remove.
Serve hot with boiled or steamed rice.

Print

Black Beans and Rice

Course Vegetarian

Cuisine Caribbean, Spanish/ Hispanic

Prep Time 5 minutes minutes

Cook Time 30 minutes minutes

Total Time 35 minutes minutes

Servings 6

Author Felix (Simply Trini Cooking)

Ingredients

• 1 cup black beans
• 1 small onion
• 2 cloves garlic
• 1/4 cup chive chopped
• 4 cups water
• 1 tbsp. parsley
• 2 sprigs fine leaf thyme
• 1 tbsp. chopped celery
• 1/2 tbsp. tomato paste or ketchup
• 1 tbsp. sugar
• 2 tbsp coconut oil
• Salt to taste optional

Instructions

• Tips: Precooking Directions for Black Beans:
• Sort and rinse the beans. Pick of any stones, sticks, or shrivelled or discoloured beans. Wash in a bowl of water and discard beans that float to the top. Rinse the beans.
• Soaking Beans I’ve found it is always best to pre-soak beans overnight before use. Cover the beans with water – for every 1 cup of beans cover with 4 cups of water. Throw out the water and place beans in a pot. Add fresh water and cook. Note, you can “quick-soak” beans in a large saucepan. Add the water and allow to boil. Remove from fire, cover and allow to stand for 1 hour.
• Now that you have pre-soaked the beans, it is time to begin cooking. I usually pressure cook my beans since I really don’t have time to wait hours for the beans to cook.
• Saute the onion and garlic in oil.
• Add the black beans. Simmer for two minutes… then add the water. Pressure cook beans for 30 to 35 minutes.
• Once the beans are cooked at the herbs. Add the chopped chive. Then the chopped celery, fine leaf thyme, and parsley. You can also add some of your favourite herbs as well. Add the green seasoning.
• Add salt to taste. Once the herbs are added leave to simmer for 5 minutes and remove. Serve hot with boiled or steamed rice. Note: You can also saute 1 tbsp. onion and 1 clove of garlic and add it to the black beans for added flavour afterward.

Note: You can also saute 1 tbsp. onion and 1 clove of garlic and add it to the black beans for added flavour afterward. Again the Trini in me wanting to chongkay the beans lol!! 🙂

Anyhow, black beans can go with just about any meat or fish side dish – such as barbecue chicken, steam fish, or our latest crunchiest crispiest oven-fried chicken.  This is an exclusive recipe for subscribers on our mailing list.  Be sure to subscribe now to get access to these and other recipes and giveaways.  From now until Christmas there will be loads and loads of things to come. So please get in on the action now before it’s too late.

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Ah Gone 🙂